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ホットミルク
ホットミルク

ホットミルクが睡眠に効果的である3つの理由

ホットミルク

ホットミルクが睡眠に効果的であることは、古今東西問わず信じられてきたことです。

眠れない夜が続いていても、ホットミルクを飲む習慣を取り入れるだけで、睡眠を改善していくことができます。

また、ホットミルクによる睡眠の効果を高めるためにも、効果的な摂取方法を理解しておくことも大切です。

そこで、本記事では、ホットミルクが睡眠に効果的である3つの理由と、効果的なホットミルクの飲み方についてご紹介していきます。

ホットミルクを試してみたいという方や、睡眠を改善していきたいと考えている方は、是非本記事を参考にして、ホットミルクを飲む習慣を取り入れてみて下さい。

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ホットミルクと睡眠の関係

ホットミルクは、睡眠にとって非常に効果的な飲み物です。

ホットミルクが睡眠に効果的な理由には、次のものがあります。

  • 成分
  • ブラシーボ効果
  • 深部体温上昇

ホットミルクを飲む習慣を取り入れることによって、上記の理由によって眠りが促され、睡眠が改善されていきます。

それでは、それぞれの項目について下記で具体的に見ていきましょう。

ホットミルクが睡眠に効果的な理由1:成分

ホットミルクに含まれている3つの成分によって、質の高い睡眠を得ることができます。

3つの成分とは、次のものです。

  • カルシウム
  • ビタミンB12
  • トリプトファン

カルシウムには、あなたが興奮している時に優位に立つ「交感神経」の働きを抑え、興奮やストレスを鎮めるリラックス効果があります。リラックスすることで、自然な眠気が促され、ストンと眠ることができます。

ビタミンB12には、あなたの自律神経のバランスを整える働きがあります。不規則な生活 などで自律神経が乱れ、昼夜逆転の生活リズムになっている時に必要な成分です。

トリプトファンとは、人間の体内で生成することができない、必須アミノ酸の1種です。トリプトファンから「セロトニン」と呼ばれる鎮静作用のある脳内物質が生成され、そこから「メラトニン」という自然な眠気を促す「睡眠ホルモン」が分解されていきます。

メラトニンは、サプリメントなどから直接摂取することもできますが、体外から補足しつづけると、体内で生成されにくくなってしまいます。そのため、メラトニンを生成する成分であるトリプトファンを。食べ物や飲み物から摂取することが大切になります。

トリプトファンは、バナナやナッツ類にも含まれるため、特にミキサーを利用してホットバナナミルクを作るとより睡眠に対して効果を得ることができるでしょう。

ホットミルクが睡眠に効果的な理由2:ブラシーボ効果

枕

ホットミルクを就寝前に飲む習慣を取り入れることで、「ブラシーブ効果」を発揮し、睡眠の質の改善を期待することができます。

ブラシーボ効果とは、偽薬効果とも呼ばれ、「偽薬であっても、症状が改善されると信じこんで飲むと実際に何らかの改善が見られること」です。

ホットミルクには実際に睡眠に効果的でありますが、就寝前に飲む習慣をつけることで、「ホットミルクを飲めばストンと眠れる」と考えるようになり、より睡眠に対する効果を発揮することができるのです。

ホットミルクを飲む際には、是非「思い込みの力」を最大限有効に活用しましょう。

ホットミルクが睡眠に効果的な理由3:深部体温上昇

ホットミルクを飲むことで、「深部体温」が上がり、睡眠を促す効果を得ることができます。

ホットミルクは胃腸などの体内に届き、体の内部を温めてくれます。そして、一時的な深部体温の上昇の後、徐々に体温が下がっていきます。人は、体温が下がる時に眠気が生じるため、就寝前にホットミルクを飲むことで、眠気を促すことができるのです。

ホットミルクを飲む際には、特に睡眠をとる1時間前程度に飲むようにすることで、その効果をより得やすくなるでしょう。

睡眠に効果的なホットミルクの飲み方

ホットミルクを飲む際には、「人肌程度に温めること」と「睡眠を促す成分をまぜること」が効果的です。

冷えた牛乳では、胃や脳を刺激して眠気を飛ばしてしまう可能性があります。そのため、電子レンジ等で人肌程度に温めて飲むことで、ホットミルクの睡眠に対する効果をより得ることができます。

また、ホットミルクに、睡眠に効果的な成分を混ぜることも効果的です。睡眠に効果的な成分には、次のものがあります。

  • 砂糖:セロトニンの分泌が促進される
  • バナナ:トリプトファンを含む
  • カモミール(ハーブ):リラックス効果がある

睡眠に対してより高い効果が欲しいという方は、是非これらの成分を混ぜてホットミルクを飲んでみて下さい。

誰でもできる! 「睡眠の法則」超活用法
菅原 洋平
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まとめ:

ここまでで、ホットミルクが睡眠に効果的である3つの理由と、効果的なホットミルクの飲み方についてご紹介してきました。最後にもう一度、ホットミルクが睡眠に効果的である3つの理由について振り返りましょう。

  • 成分
  • ブラシーボ効果
  • 深部体温の上昇

これらの理由により、効果的にホットミルクを飲むことで、睡眠を改善していくことができます。

睡眠はあなたの毎日を輝かせるために欠かせないものです。そしてホットミルクはあなたの睡眠を助けてくれる心強い味方になれます。睡眠にお悩みを抱えている方は、是非本記事を参考にして、ホットミルクを飲む習慣を取り入れて下さい。

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